The Antagonistic Muscle Workout: Train the back and chest together, the arms and shoulders together, and then the legs in a separate session (an antagonistic split).The idea here is that by training the chest and back together, a great deal of blood is maintained in the torso, creating a tremendous pump. Straight back straight. Muscle & Fitness, July 1997: Arnold Talks Training, July 1997. "Wide-grip pull-ups coax the upper lats to come out," Arnold said. For example, i superset bench press and rows. Choose optional exercises sparingly in effort to keep keep workout duration to a minimum. Avoid injury and keep your form in check So, your biceps and triceps never get to be worked at their true potential and lag behind. Arnold Schwarzenegger's Mammoth Chest And Back Workout, + Day 6: Legs (Heavy low reps) Day 7: Chest (Med 12-15 reps) Day 8: Back (Med 12-15 reps, Bent over BB row in place of Deadlift) Day 9: Arms (Med 15-20 reps) Day 10: Off. Results 1 to 7 of 7 Thread: Chest and back on the same day??? Day 1: Legs, abs; Day 2: Chest, deltoids, triceps, abs; Day 3: Back, biceps, forearms, abs. Arnold argued that just increasing the number of reps you do as you get stronger wasn't as beneficial to the bodybuilder looking to maximize muscle growth as increasing the resistance. During this Arnold Schwarzenegger bodybuilding routine, you will be expected to workout every major body part three times per week (high frequency workout). Arnold's approach to this complex group came from all angles. The net result was an assault the worked the lats from multiple angles for better overall development. It lasts for 8 weeks, but you can add on an extra 4 weeks if you’re still seeing gains. Thanks! Here are 10 potential causes of upper back and chest pain. Here's a closer look at the specific techniques and approaches that helped lay the foundation for his superhuman gains. Don't risk doing a workout improperly! A typical two-day split, for example, works your lower body one day and upper body the next day. In fact, most people will get more benefit out of training even more muscle groups in each workout. I thought hitting each group twice a week was enough but I'm hitting them three times per week. So, train chest with back for example. A typical two-day split, for example, works your lower body one day and upper body the next day. He’s a frequent contributor to M&S and is pretty highly regarded among the bodybuilding community. We’ve all heard that the energy requirements for running a mile versus walking it are the same. The two different types of workouts (high-intensity and rest-pause) will help to hold off that dreaded plateau for at least 8 to 12 weeks. Once you become familiar with the various basic movements in the gym, evaluate your weaknesses and try variations of basic exercises. This 8-week routine is a good idea if you really want to light the fire in your chest and back. Change exercises monthly. "My chest grew because I gave it the most attention, placing it first in my workout.". Six Day Per Week Routine. Day 4 – Legs. 3-day split: Chest, Shoulders and Triceps Day 1, you do legs by themselves, which, if you squat (and you should) makes sense since leg work, done properly, is so grueling. Know the advantages of dumbbells and barbells, but use both in your training. Or you can work your pushing muscles — chest, shoulders and triceps — one day, then your pulling muscles — back and biceps — the other day. Think squats, deadlifts and the bench press. Arnold believed that a lack of focus and concentration was the biggest mistake bodybuilders made when hitting chest. Space your workouts 6-8 hours apart and make sure you hit your daily macros. Try an alternative template next month or stick to your favorite template. Frustration cool like this. Monday: Chest, Back, Shoulders, and Arms; Tuesday: Quads, Hamstrings, Calves, and Abs; Wednesday: REST; Thursday: Chest, Back, Shoulders, and Arms; Friday: Quads, Hamstrings, Calves, and Abs; Saturday: REST; Sunday: REST; 5 Day Muscle Building Splits. With close-grip and reverse-grip back exercises, the elbows stay in tighter to the sides; this reduces the emphasis on the upper lats and instead places more of the focus on the lower lats. Is this okay or overtraining? That means, as you work one muscle group, the opposite one gets to rest, which is a good way keep the intensity up. with in-depth instructional videos. Arnold competed as a powerlifter early in his career, so building a big chest started with training for strength. This is a very common split routine - it makes a lot of sense as well. Show Printable Version; 01-20-2006, 07:27 PM #1. the_general64. The dumbbells can be lowered deeper than a barbell." For Arnold, with chins or with any other back move, gains in strength meant he'd have to increase the weight. So same muscle groups every other day. © 2020 Bodybuilding.com. Arnold paired chest with back, which are antagonist muscle groups; while one contracts, the other is stretched. Join today and unleash the power of BodyFit! If so, then this isn’t a great idea. This specific routine we’re about to go over was designed by Steve Shaw. Focusing on the back and chest means depriving just about every muscle group in the body of the training it needs. because with chest you use tri's as secondary muscles (same with back) so may as well do them together and give them rest to build. Practice retracting your shoulder blades on a few light-weight sets of bench presses, so it becomes natural. His offseason routine consisted of up to 26 working sets on a high-volume day, and he trained his pecs three days per week, taking at least 48 hours off between workouts for recovery. The first chest/back workout of the week (Monday) is focused on heavy free weight exercises while the second workout (Thursdays) centers around machines and rest-pause sets. Although because it is time consuming, I've created my routine with chest/back supersets. Dumbbell Row. Hardly a day goes by that I don’t get at least a few e-mails from excited new lifters asking me to critique their workout routines. When he began competing at the elite level, Arnold's back wasn't as imposing as his mammoth chest and arms. Think about strapping on a weightlifting belt that secures with velcro, a lever, or some other strong buckle for the best leverage. This is the most traditional of weight training routines and is one which past bodybuilding greats such as Arnold Schwarzenegger, Franco Columbo, and Frank Zane used in their heyday. When you buy through links on our site, we may earn affiliate commissions. In this, the second exclusive installment exploring Arnold's training, we focus on his chest and back workout. 6 days on, 1 day off per week. Though they are both very large muscle groups, Arnold followed a high-volume, high-frequency approach, performing this workout three times per week. Heart attack. This is not a routine for the faint of heart and this workout will be very short. What is the 8 Week Chest And Back Specialization Workout Routine? This routine was very popular back in the 60's and 70's. Day 3 – Shoulder/Traps. The New Encyclopedia of Modern Bodybuilding. Exercises in which you pull the weight perpendicularly into your bodyâoften called rowsâwere also a big part of Arnold's back workout. As an active martial artist, bodybuilder and accredited personal trainer, David employs the latest cutting edge research to enhance his own progress. Barbell Chest Press 4 x 8 rest 90 sec 2. This is one possible 4 day split option: Monday - Back and Chest; Tuesday - Off; Wednesday - Off; Thursday - Back and Chest; Friday - Legs Bench Press – This King of the Upper Body exercises is still the best movement for adding inches to the pectorals, triceps and anterior deltoids. He often tensed his lats between sets as well, contracting the muscle as hard as he could to help achieve a superior pump. I quit for several reasons, the most important being the weight I use now hindering the ability to go all out on the second muscle groups trained in the same session. Contracting your pecs hard at the top increases the intensity of the movement. Barbell Chest Press 4 x 8 rest 90 sec 2. Results 1 to 9 of 9 Thread: Can u work chest + back on same day? How to: Start with your left knee on a bench or chair, and your right leg extended behind you.Lean your body forward to about a 90-degree angle and hold a dumbbell in your right hand (a).Pull the weight up toward your chest, palm facing you and elbow staying in close to your side (b).Slowly lower it back down and repeat (c).Then switch sides. By employing basic, multi-joint movements to target all areas of his back, he was able to bring it up. Most split routines will have a chest/triceps day and a back/biceps day. (1999). Here’s a step-by-step blueprint showing you how to shred body fat and build noticeable muscle definition in the next 2 weeks. If you make 5 on the third set, you have 23 reps. You continue to add them until you reach 50, even though it may take you 20 sets to do it. "I knew the routine had to be basic and very heavy.". Can You Do Chest and Back Same Day Twice a Week? Day 2: Legs, back, and biceps; Day 3: Off; Day 4: Repeat; The Opposing Muscle Group Split. 1-2 days on legs, 1 day for shoulders and rear delts, but i'm torn between doing chest and back on the same day and arms on a different one, or chest and triceps on one day and back and biceps on another. Jess is a freelance writer with a Bachelor of Science in Health and Exercise Science from The College of New Jersey. Cable Pulldowns 4 x max rest 90 sec 3. should be done before you give it a shot. Arnold's top weights on the bench included a 500-pound single and 405 for 8 reps. Arnold once did a 225-pound bench for 60 reps! Part 2 of a 4-part series. You need barbells, dumbbells, and basic upper body machines. "I strongly believe that the size of your muscles grows with the size of the weights you're using for repetitions. 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